Heart and Lungs

Reducing stress is easy when you use simple breathing exercises.  Because breathing is an action of the autonomic nervous system – it happens without you consciously thinking about it.  The lungs expand and contract, bringing in oxygen and expelling carbon dioxide from body and the bloodstream.  When at rest,

your natural breathing patterns is regular, but when your adrenaline kicks as part of the flight or fight response, the body automatically tenses up and the breathing becomes shallow.  Imagine during exercise, where the body is under stress – it is common for you to hold your breath unconsciously….and the instructor is always saying…”remember to breathe!”.

As we are holding our breath or are breathing too shallowly for adequate oxygen to get to our brain through the bloodstream, our muscles will tend to stiffen up and our thinking may become muddled.  Oxygen is a vital part of our proper system function and stress, which tends to lessen the flow of oxygen to our system can be a factor in heart disease and other poor body conditions.

This is where the use of yoga breathing techniques come in handy.  By increasing the flow of oxygen through our lungs and thus to the bloodstream, we can help our body remove toxins and thus improve our health.  Proper breathing can also change the rate of your metabolism and actually improve your mood through the release of endorphins, the “happy brain chemical”.  These endorphins in turn will help to reduce stress levels and make you a happier person.

Through the practice of yoga you will learn about “dirgha pranayama” which is also know as the “three-part” breath, where a person fills all three chambers of the lungs thus maximizing the absorption of oxygen.  You can even accomplish this without even visiting a yoga class.  Here’s how:

•    Of course, sit comfortably with your spine straight and eliminate as much tension as you can.

•    Breathe normally for a few breaths, allowing you to familiarize yourself with the rhythm of your breathing and the feel of the air entering your body.

•    As you inhale allow your belly to expand with the air, drawing as much air into the body as possible.

On the exhale, allow the belly to deflate as much as possible without straining yourself.

•    On the next breath breathe into your belly, but also allow your rib cage to expand out to the sides.

Repeat this several times.

•    Then, on the next inhale, expand the upper region of the chest under the collarbone.

•    Remember to relax and not to strain yourself.  Keep the breathing easy and controlled.

•    You may also do this exercise while lying on your back.

You should finish this exercise feeling refreshed and energized.